The Gym Lake Highlands – 1-CrossFit

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Warm-up (No Measure)

3:00 bike or row

2x of

8-10 Band shoulder series

5 Tempo overhead squats w band (3211)

4 World’s greatest stretch
Band shoulder series:


Metcon (Time)

6 Rounds for time

200m Run

15 KB Swings (53/35)|(35/26)

10 Pull-Ups

Rest 1:00

(Score is time)

18:00 time cap
Run scale: 220m row, 500m bike


Metcon (No Measure)

EVERY 3:00 x 4 SETS

5-7 Strict Chin-Ups

15/15 SA Banded Rows

(No Measure)